About

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How to Use

Each week, a new cycle of workouts is provided, including Barbell Strength workouts to build power and muscle, Endurance workouts to improve stamina, Cardio workouts to boost heart health, Bench workouts to enhance upper body strength, and a Weekly Challenge to test your limits. Pick and choose a few workouts each week that align with your fitness goals, and ensure you include proper rest days to allow your body to recover and perform at its best.

Warm up

• Typical duration: 10 – 15 minutes.
• Every workout should start with a warm up. Warm up routines can be found by clicking the “Warm up” button at the bottom of the page.

Barbell Strength

• Typical duration: 20 – 25 minutes.
• Your first Barbell Strength workout begins with Day 1 – Back Squat. Then progress through the movements each day you work out your Barbell Strength: Back Squat → Snatch → Front Squat → Overhead Press → Clean → Back Squat → Overhead Press → Front Squat → Clean & Jerk → Deadlift.
• Each cycle has two different repetition schemes. For each exercise, select either the Low Rep or High Rep option.

Endurance

• Typical duration: 20 – 30 minutes.
• Each cycle includes five Endurance workouts. You can align them with your Barbell Strength cycle, choose your favorite, or pick one at random.

Cardio

• Typical duration: 10 – 30 minutes.
• Each cycle includes five Cardio workouts. You can align them with your Barbell Strength cycle, choose your favorite, or pick one at random.

Bench

• Typical duration: 10 – 30 minutes.
• Each cycle features three Bench Press repetition schemes that can be applied to Flat Bench Press, Incline Bench, Decline Bench, Dumbbell Press, or any other bench variation.

Weekly Challenge

• Typical duration: Varies with the challenge.
• A weekly challenge is provided to help you test your fitness. Most challenges are well-known, widely recognized benchmarks.

1 Hour Workout Examples

• Functional Fitness Workout – Warm up, Barbell Strength, Endurance.
• Aerobic Workout – Warm up, Endurance, Cardio.
• Strength Training Workout – Warm up, Barbell Strength, Bench.

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Safety

Your safety is our top priority. Always prioritize proper form and technique during every exercise to reduce the risk of injury. If you are new to weightlifting or any form of exercise, consider joining a fitness class or gym to learn the fundamentals from a qualified instructor. There are also numerous online resources and videos available that demonstrate correct movement patterns and techniques. When learning a new lift exercise, start with light weight and gradually increase the load as you become more confident in your ability and form. When starting a new cardio exercise, begin with a short duration and gradually increase intensity over time. Always use a spotter when performing heavy lifts or exercises that may require assistance.

It’s important to listen to your body throughout your workout. The old adage, “Pain is weakness leaving your body,” is not true — pain is a signal from your body that something may be wrong and should never be ignored. If you feel pain during exercise, stop immediately and assess your form, the load, or any underlying health issues. Taking care of your body now ensures long-term progress and injury prevention.

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Medical Disclaimer

The content on this website is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any medical condition. Always consult with a healthcare provider or qualified medical professional before starting any exercise program, especially if you have any pre-existing medical conditions, injuries, or concerns. By participating in any fitness activities, you acknowledge and accept that there are inherent risks involved, and you assume full responsibility for your health and safety. The website owner and its affiliates are not responsible for any injuries, health issues, or damages arising from your use of the information provided.

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Privacy Policy

At SWD, we value your privacy and are committed to protecting your personal information. This Privacy Policy outlines how we handle data when you visit our website.

1. No Collection of Personal Data
   We do not collect any personal data when you visit our website. We do not require any personal information, including but not limited to names, email addresses, or payment details. Your use of our website does not involve the sharing or collection of personal information unless you voluntarily contact us via the reply form below.
2. Optional Tip Contributions
   If you choose to leave an optional tip to support the website, your payment will be processed through a third-party payment provider. We do not collect, store, or have access to your payment details. Please review the privacy policy of the payment provider before making a contribution.
3. Cookies
   We do not use cookies or any other tracking technologies on our website.
4. Communication
   If you wish to contact the owner of the website, you may do so by the reply form below. We will respond to inquiries through this channel only. We do not collect or store any information provided through contact emails beyond what is necessary to respond to your inquiries. The contact information will be stored indefinitely for communication purposes only.
5. Third-Party Links
   Our website may contain links to third-party websites, including payment processors. We are not responsible for the privacy practices or content of these external websites. Please review the privacy policies of any third-party websites you visit.
6. Data Security
   As we do not collect personal information, there are no data security measures specific to personal data. However, we ensure that the website itself is secured using standard practices for maintaining website security.
7. Changes to This Privacy Policy
   We reserve the right to update or modify this Privacy Policy at any time. Any changes will be posted on this page with an updated effective date.
8. Contact Information
   If you have any questions or concerns about this Privacy Policy, please contact us via the contact form below.

By using this website, you agree to the terms of this Privacy Policy.

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Support Our Site

If you find the Simple Workout Dashboard helpful, consider leaving an optional Tip Contribution to support the site’s maintenance, development, and creator. Your generosity is greatly appreciated but never expected! Thank you!

Click Here to visit our Optional Tip Contribution page!

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Contact Form

If you have any questions or comments, please contact us via the contact form below. Please note, we do not respond to unsolicited marketing, spam, or unrelated inquiries. Kindly ensure your communication is relevant to our services, and we will respond as needed. Thank you for your cooperation.

SimpleWorkoutDashboard.com was founded by Matt Schneider.